How to Start Training Again When You’re Embarrassed by Your Fitness

I sometimes feel embarrassed going back to Muay Thai after just three or four weeks away.

It’s normal to feel that way. But putting it off won’t make the return easier.

Someone gets sick, family commitments come up, and a few missed sessions become a few weeks. Suddenly I’m thinking, “This is going to suck. I’m going to be blowing out of my arse.”

I’m a coach. I still train. And I still feel like this.

If you’re a veteran or someone who used to train or compete at a high level, whether in powerlifting or another sport, that feeling can hit even harder after a year or two away. You remember what you used to be capable of, and facing the gap between then and now can be uncomfortable.

It’s fair to want a break after leaving the military or stepping away from competition. You’ve spent years working towards demanding standards. Wanting more freedom with your time makes sense.

But a break can drift into putting it off indefinitely. “Next week” becomes “after Christmas,” and another few months pass.

Feeling uncomfortable about returning is normal. Putting it off won’t make you fitter, and the longer you avoid it, the harder it can feel to start.

A few weeks away doesn’t mean everything you built has disappeared. Even after a longer break, your previous experience gives you something to work with. You just need to adjust your expectations to where you are today.

You don’t have to recreate your old schedule, either. Even doing 60% of the training you used to do could help you maintain a foundation and keep the habit alive. Give yourself a routine you can manage alongside work and family.

When I genuinely can’t get to training, I work with what I have: walks, a run, some push-ups and squats at home. When I can get back, I have to bite the bullet too.

Here’s what to do when you catch yourself putting it off:

1. Accept your starting point. You might be less fit than you were. You can be frustrated about that and still take the first step.

2. Pick your next realistic opportunity. If you have the time and ability to train tomorrow, put it on your calendar. Pack your kit and arrange what you need to get there.

3. Start with something you can repeat. Choose a manageable number of sessions that fits your current life. You can build from there.

4. Let yourself be rusty. Reduce the weight or pace and take breaks. Your first session back doesn’t need to test what you’ve lost.

5. Schedule the next session. Decide when you’re going again while that first step is still fresh.

6. Have a fallback for busy weeks. A shorter session or some at-home training keeps you involved when your usual routine isn’t possible.

You don’t have to feel fit or confident before you return. Those are things you can rebuild by getting started.

Nat Galloway
Coach, Master Athletic Performance